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Workout Log _ Jan/Dec 2022

(2022-12-28 23:09:00) 下一個

     A balanced  weekly schedule  (.build more muscle .IF. calorie cycling. HIIT)

  • Mon.total-body strength (30/60) 
  • Tue. low-impact cardio (30/60) 
  • Wed. lower-body strength (30/60)
  • Thu. HIIT (20min)
  • Fri. upper body strength (45/60mins) 
  • Sat. steady-state cardio (as long as feels comfy)
  • Sun. rest /or stretch yoga

Jan/Feb

  • Cardio/lifting weight

March

  • 28. Day 1 - 45min full body with dumbbells
  • 29. rest day
  • 30. Day 2 - 40min glutes & hamstrings
  • 31. Day 3 - 40min upper body + 30min low impact cardio + yoga

April (body weight 51-52kg)

  1. Day 4 - 40min quads&thighs + 40min slow jogging + Taiwan Yoga
  2. rest (sore arms&thighs)
  3. Day 5 - 30min HIIT full body (a killer followed through most of the moves)
  4. 50min slow jogging
  5. Day 6 - 48min TABATA Vera+ 27min BodyProject + 19min Yoga Boho
  6. rest day (sore cage)
  7. Day 7 - 35min with 1500m non-stop slow jogging + 40min upper body + Taiwan Yoga
  8. Day 8 - 40min Legs Glutes with dumbbells&Booty band + 27min BodyProject
  9. Day 9 - 40min intense upper body pull with dumbbells supersets
  10. Day10 - 30min TABATA full body HIIT: legs, abs & push with modifications
  11. rest day (sore core musules)
  12. Day 11 - 45min full body with dumbbells 
  13. Day12 - 40min jogging intervals+ 42min intense glutes tri sets with dumbbells & booty band
  14. Day13 - 40min upper body with dumbbells + 30min BurpeeGirl + Taiwan Yoga
  15. Day14 - 40min Quads,thighs hamstrings hiit with dumbbells&booty band + 25min BurpeeGirl + 20min Boho Yoga
  16. Day15 - 30min back&abs strength cardio (I had to pause the video as my abs are so weak that I couldn't follow through in the proper forms. Also not sure if any other factors came to play e.g. fatigue kicks in..................Later research findings: the brain loses proper connection with core muscles after a C-section; exercise can strengthen lower abs)
  17. an active rest day (a total of 55min bush walking)
  18. Day16 - 45min full body with dumbbells
  19. an active rest day (50min walk & jog intervals) 
  20. Day17 - 45min upper body TABATA push with dumbbells + 25min low impact cardio + stretch yoga Boho
  21. Day18 - 25min walk + 40min Legs Glutes with dumbbells Booty band + stretch yoga Boho
  22. rest day
  23. Day19 - 40min dumbells back&core + 20min BurpeeGirl cardio
  24. Day20 - 30min body weight bootcamp/20min cardio + 30min body weight bootcamp/Taiwan Yoga
  25. 25. Day21 - 2x44min Low impact full body HIIT with dumbbells + Taiwan yoga
  26. 3hrs shopping stroll
  27. Day22 - 2x40min low body pyramids dumbbells + Taiwan yoga
  28. sore low body
  29. Day23 - 2x42min upper body AMRAP dumbbells
  30. rest day

May (body weight 51-52kg/protein intake focus)

  1. Day24 - 40min abs core workout
  2. Day25 - 30min full body TABATA
  3. Day26 - 45min full body with dumbbells + 6min core cardio/18min Jane Fonda walk cardio + Boho stretch yoga
  4. rest
  5. Day27 - 40min quads thighs tri sets with dumbbells & booty band + 1mile express walk + Boho Yoga
  6. Day28 - 44min upper body reverse pyramid with dumbbells + 15min BodyProject + Boho yoga
  7. Day29 - 40min Glutes hamstrings with dumbbells booty band + 18min steady cardio + Taiwan yoga
  8. rest
  9. Day30 - 30min Full body AMRAP body weight + 25min YanaFit cardio + Boho yoga
  10. Day31 - 42min full body fire EMOM dumbbells + 20min YanaFit cardio + Boho yoga
  11. Day32 - 40min shoulders chest triceps with dumbbells
  12. Day33 - 40min glutes & legs dumbbells + 28min HIIT with Growingannanas + Taiwan yoga
  13. Day34 - 45min Back Biceps Reverse pyramid dumbbells/barbell + 25min steady cardio + Boho yoga
  14. rest
  15. Day35 - 30min full body bodyweight + 25min steady cardio + Boho Yoga
  16. rest
  17. Day36 - 44min full body pyramids dumbbell/barbell
  18. Day37 - 40min Glutes AMRAP dumbbells/booty band + 15min HIIT + Yoga 20-Pose
  19. Day38 - 40min upper body EMOM dumbbells + 20min steady cardio
  20. Day39 - 40min lower body dumbbells + 25min low impact HIIT + Yoga 20 postures 
  21. rest day
  22. Day40 - 40min steady cardio + 30min full body with body weight
  23. rest day
  24. Day41 - 42min full body TABATA dumbbells
  25. Day42 - 40min upper body biceps triceps shoulders + 20min biceps chest + Yoga 20 postures
  26. Day43 - 42min Legs glutes dumbbells booty band + 18min lower body body weight + Yoga stretch lower body
  27. Day44 - 40min back&core supersets dumbbells + 20min lower abs obliques HIIT body weight + Taiwan Yoga
  28. Day45 - 30min Abs arms body weight + 35min cardio low impact HIIT + Yoga stretch flow
  29. rest day
  30. Day46 - 42min Full body HIIT with dumbbells + 42minb + 20min full body HIIT dumbbells + Boho Yoga 
  31. active rest - walk for 7000 steps 

 

June 

  1. Day47 - 41min glutes hastrings with dumbbells booty band + Yoga Boho
  2. headaches by stress 
  3. Day48 - 41min unilateral upper body supersets with dumbbells + 20min steady cardio + Yoga Boho
  4. Day49 - 41min quads thighs dumbbells booty band + 25min legs glutes HIIT + 18min cardio + Taiwan Yoga
  5. rest day
  6. Day50 - 30min abs core body weight HIIT + 25min steady cardio + Yoga Bohoo 
  7. (attending to other commitments) 
  8. (attending to other commitments) 
  9. (attending to other commitments) 
  10. Day51 - 42min full body TABATA dumbbells
  11. (full stomach)
  12. Day52 - 40min upper body HIIT dumbbells PUSH + 20min cardio HIIT BodyProject
  13. Day53 - 40min legs glutes dumbbells/barbell/band + 20min steady cardio + Yoga Boho 
  14. Day54 - 40min core&back kettlebell/dumbbells/barbell + 15min HIIT cardio + Yoga for strength&flexibility 
  15. Day55 - 30min full body TABATA body weight with jumping
  16. Day56 - 15min jog intervals (3lapsJog/3walk) + 45min full body weight training (fatigue in presence) 
  17. rest day
  18. Day57 - 40min glutes&hamstrings weights/band + 10min steady cardio + fullbody stretch Yoga with MadFit 
  19. Day58 - 15min jog intervals(3/3) + 42min upper body Reverse Pyramids
  20. Day59 - Mon.25min 5kTrainingWK1 (walk1+jog1+(walk1+jog2)x3 + 40min low body tri-sets dumbbells booty band + Yoga FiveParks
  21. Day60 - 2 x 30min abs arms low impact HIIT
  22. Wed.28min 5kTrainingWK1 2x(walk1+jog1)+(walk1+jog2)x3 + 30min 01 full body dumbbells EMOM + stretch Yoga MadFit
  23. 30min 02 back&core EMOM + 20min back biceps rear delts
  24. Fri.5kTrainingWK1 (walk1+jog1+(walk1+jog2)x3 + 30min 03 legs&glutes EMOM + Stretch Yoga
  25. 30min Fire full body dumbbells + 30min 04 body weight full body EMOM + stretch Yoga
  26. bush walking 8.8km/90min 
  27. Mon.30min 05 tricepts&abs EMOM + 15min walk (fatigue due to bush walking/running?)
  28. 30min 06 low body legs glutes thighs x 2(one bodyweight) + stretch Yoga MadFit
  29. 30min 07 abs arms x 2 
  30. rest day

July 

  1. 30min 08 full body dumbbells x 2 + Boho Yoga deep release 
  2. rest day
  3. dug yam out for 3hrs
  4. 30min 09 legs glutes intense + 30min 12 legs glutes + Low body Yoga David
  5. rest day (shall reduce the weight??) 
  6. 30min 11 back core dumbbells + 30min 13 upper body + Yoga MadFit
  7. 30min 14 knee safer low body kettlebell supersets + Yoga growingananas
  8. 30min 15 biceps&triceps
  9. 30min 10 full body body weight + 30min 16 full body no equipment
  10. rest day
  11. 30min 17 upper body
  12. a day of indulgence 
  13. 30min 18 inner&outer thigh
  14. ..
  15. 30min 02 back&core EMOM + 30min 05 triceps&abs EMOM + 20min steady cardio
  16. 30min 01 full body EMOM + 30min 10 full body body weight
  17. bush walking 9.7km/100min
  18. 6000steps + 20min full body dumbbells HIIT + 30min 04 full body no equipment EMOM
  19. 7000steps 
  20. rest day
  21. 30min 03 legs&glutes sandbags EMOM + 30min 06 low body legs/glutes/thighs
  22. .. (a rare sleepy evening after 2 slices of toast) 
  23. move frequently nx20pushups/squats/per hr? *** Dr Casey Means
  24. walk 7.6km
  25. moving2/3day + 2x30min 01 full body low impact TABATA dumbbells/barbell
  26. pushups/squates/gardening 
  27. gardening all day long (cucumber//cheery turnips/strawberry seedlings/rocket//bittermelon seeds in pot//apple cucumber/letturce/parsley//zucckini..) 
  28. walk 2hr + 30min 02 upper body
  29. gardening 6hrs/fertilise passionfruit trees&asparagus/seeds of golden beans&longyard beans + 30min 03 low body with weights/bench
  30. headache (prolonged exposure of the head to strong sunlight/working in the sun?)
  31. active rest by frequently moving 2/3day 

August 

  1. .too many stuffed buns with Hoki&pickled veggies
  2. walk 5.3km/54min + 12min 01 Full body EMOM  
  3. 30min 03 low body supersets dumbells/kettlebell (croisants/large) 
  4. 30min 02 upper body supersets (deep fried sardines) fatigue during the training sessioon, bed@8pm
  5. 30min 04 back&core EMOM + 20min steady cardio BurpeeGirl
  6. rest day
  7. 42min jogging intervals + 30min 05 full body body weight EMOM
  8. Mon.30min 35 full body dumbbells + 5 x (10reps barbell 2x5kg + 20reps kettlebell18kg)
  9. (the informal mandatory qualification assessment is completed with an application invitation from the senior concultant) 
  10. 30min 33 upper body dumbbells
  11. 11000steps/8km + 30min 34 low body dumbbells/kettlebells
  12. travelling
  13. garden work + 30min 13 lower body straight sets with weights
  14. moving all day long (washing/clearning) 
  15. cooking/gardening
  16. gardening for 2/3 of the day till sunset 
  17. 30min 15 full body with weights + 25min cardio HIIT MadFit
  18. 30min 17 biceps/shoulders/chest/triceps + 25min cardio BodyProject
  19. reps 8/10/15 legs/glutes/thighhs
  20. .
  21. .
  22. gardening 6hrs + 30min 21 full body with weights
  23. gardening 5hrs + 45min Strong01 full body with dumbbells/kettlebell
  24. active rest day with gardening for 4hrs
  25. 45min S02 legs/thighs/glutes
  26. 45min S03 upper body + 25min Yoga for strength and mobility 
  27. rest
  28. 8000 steps
  29. 42min S05 full body no equipment + 40min S04 lower body
  30. .
  31. gardening for all day long

 

September (cutting by IF 18:6) 

  1. rest
  2. 45min S08 full body supersets + 20min Yoga flow
  3. cardio 70min Mpath walking/jogging, the highest heart rate 145
  4. 2x30min walk + 45min S09 upper body supersets
  5. 45min S10 legs&glutes supersets + 25min Yoga flexibility (fasting 20hrs//9am wintermelon juice in the morning on an empty stomach/kiwi/feta cheese with wintermelon pulp/nuts pulp/Chinese yam+tomatoes/black fungus/lima beans/prawns by 5pm)
  6. rest day; morning detox juice made of 10 ribs of celery with 1 Smith apple D1 + feta/sardines/2 protein balls ... intook alot
  7. 13000steps = 45min S11 full body HIIT no equipment + jogging intervals (water/D2celery&Smith apple juice/feta+prawns/pumpkin)
  8. 40min S12 unilateral legs&glutes HIIT (water/D3detox juice/feta/sardines+2eggs/garlic chives/pumpkin)
  9. 40min S13 upper body HIIT + 30min brisk walking (water/D4detox/sardines/tofu)
  10. 40min S14 full body HIIT + 30min Steady cardio TABATA (water/D5detox/sardines)
  11. brisk walking for an hour & shopping strolling for 3hrs = 12000 steps (water/D6detox/2eggs)
  12. Mon45min S16 full body tri-sets + 30min BodyProject + 25 Yoga stress relief (water/D7detox/beef soup bones/nuts alot/coca-cola)
  13. jogging intervals (D8detox/sardines/1 banana/energy balls)
  14. Wed40min S15 back&abs HIIT 
  15. Thu40min S17 legs/thighs/glutes tri-sets
  16. rest day
  17. 42min S19 full body tri-sets
  18. 40min S18 upper body tri-sets
  19. 40min S20 back&abs tri-sets 
  20. 50min S21 full body supersets + Yoga full body
  21. 40min S23 upper bpdy
  22. rest day
  23. 40min S24 legs/thighs/glutes 
  24. 40min S22 abs&back supersets + 40min cardio HIIT Eleni Fit
  25. gardening 3hrs + 60min full body HIIT cardio&abs with growingannanas + 45min Yoga total body deep stretch with Adriene
  26. 43min S26 full body (adding up the weights as below) 
  27. gardening 3hrs + 40min cardio step standing walking workout with Olivia Lawson + 30min Beginner Yoga - flexibility/strength/balance Yoga with Kassandra
  28. rest day for accumlated fatigue 
  29. off the wagon 
  30. 40min S32 legs/glutes/thighs

barbell 24.4kg=6.4 + 2x(5/3/1)

dumbbell 8.4kg=1.9 + 2x(2/1.25)

 

October

  1. gardening 3hrs + 40min S33 upper body EMOM (barbell 8reps exhaustion) 
  2. 15000steps (moving+walk+30min running at max heart rate 154)
  3. Mon Day1 44min full body strength training + 28min recovery walk + 25min recovery jogging intervals 
  4. 4.9km in 45min
  5. Day5 body weight HIIT
  6.  
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  20. (a total of 15 days off/two blood tests: heart/liver/kidney works well; cholesterol readings are perfect )
  21. 30min full body TABATA with with weights 2x3kg/4kg/5kg + 15min 1Mile Happy Walk
  22. break
  23.  
  24. 30min TABAT repeat 2x4kg/5kg
  25.  
  26. 40min walking cardio 
  27.  
  28. MaterHill/Shopping Walk for a few hrs
  29.  
  30. 30min TABATA repeat 2x5kg
  31. Mpath jogging 

November 

  1.  
  2.  
  3. 30min TABATA repeat 5kg/8.4kg
  4.  
  5. 30min+26min cycling 
  6. 50min walking 
  7.  
  8. 30min TABATA repeat 2x8.4kg/5kg
  9. 74min/7.16km = 40min walk/34min jogging intervals
  10. 30min TABATA repeat 2x8.4kg + 50min walk
  11.  
  12. 30min TABATA repeat 2x8.4kg + 45min BurpeeGirl steady cardio
  13. 75min walking 
  14. M30min TABATA repeat 2x8.4kg + 60min BurpeeGirl steady cardio
  15. T30min upper body antagonist supersets 2x5kg + 78min walk
  16. W.(blood/urin test at PA hospital)
  17. T30min lower body 2x5kg + 30min cardio HIIT + 25min Yoga mobility 
  18. F
  19. S30min full body HIIT 5kg + 10min abs 
  20. S 
  21. MCHill cycling
  22. T45min Day01 full body with kettlebell/barbell/dumbbells
  23. W30min upper body AMAPM + 75min Mpath walk
  24. T
  25. F
  26. S45min full body weights repeat
  27. S
  28. M45min full body weights repeat
  29. T.
  30. W.

December

  • weight training/HIIT/jogging/cycling
  1. T45min full body weights repeat 
  2. F
  3. S16min weight training + 15min walk (QEII/MRI)
  4. S cycling to CaHill
  5. M45min full body weights repeat + 3hrs movement at CarinaHH
  6. T shopping centre stroll
  7. W45min full body weights repeat + 3.30hrs movement at MortonBoys
  8. T cardio 78min steady with O. Lawson
  9. F45min full body weights repeat
  10. S
  11. S45min full body weights repeat
  12. M
  13. Tcycling to work & moving for 4hrs
  14. W45min full body weights repeat 2x8.4kg most used
  15. T
  16. F
  17. S
  18. S
  19.  
  20. .
  21.  
  22.  
  23. SC holidays Gym time
  24. SC holidays gym time + 30min full body with weights
  25. SC holidays beach walk
  26. SC holidays walked for 90min
  27. SC holidays
  28. 45min full body with weights repeat + 1hr cardio workout
  29. .
  30. .
  31.  
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